Stretching muscles is an integral part of a set of physical exercises. It can be used as a full-fledged training, or as a warm-up in any sport.
Why is stretching so important? If we talk about muscle strain before training, such exercises warm and stretch muscle tissue, thereby reducing the risk of injury and enhancing the effect of power loads.
But not everyone knows that muscle stretching is needed at the end of a workout. The fact is that with strong physical exertion, the muscles contract, thereby changing their length. In order to independently return to the initial state, the muscles need several days - only after that they can be considered fully restored and ready for new strength training. That is why after each physical activity, you need to stretch the muscles again.
So, the stretching rules are very simple, and a set of exercises will not take too much time.
Arm Stretch:
- Get straight. Extend your right hand over your head and bend it at your elbow. With your left hand, grab the right elbow and begin to pull it slowly. In this case, you should feel tension in the shoulder. Freeze for a few seconds, then repeat the exercise with your left hand.
Exercises for stretching the back and sides:
- Stand straight, extend your right hand over your head, and put your left hand on your hip. Now slowly lean to the right side until you feel maximum tension. In this position, linger for at least 10 seconds, after which you can return to its original position. Repeat the exercise five times in each direction.
- Standing, raise your hands above your head. Now bend forward slowly, lowering the casing to the floor. At the same time, the head should be raised and looking forward, and try to keep your hands slightly above the level of the head. In this case, you will feel tension in the muscles of the back and legs.
- Get on all fours and rest your hands on the floor. Raise your head. Slowly bend in the lower back and stay in this position for a few seconds.
Stretching the muscles of the legs :
- Stand straight, lower your hands along the body. Now begin to lean forward slowly, trying to touch the floor with your palms. Remember that you should not bend your knees. Now freeze in this position with your arms down, fully relax the muscles of the neck and body - thus, the muscles of the legs stretch under your own weight. Keep this position for at least 15–20 seconds.
- Sit on the floor, straight legs stretch out in front of you. Now begin to tilt the body forward, trying to touch your legs with your chest. Knees should not bend.
- Lie on the floor, align your legs. Raise your bent left leg and grab the foot with your left hand. Now begin to slowly extend the leg in the knee joint and at the same time pull it to the head. The right leg should remain flat and lie completely on the floor. Now repeat the procedure with the right foot.
- Sit on the floor, straight legs spread apart to the maximum distance. Now slowly tilt the case forward, trying to rest your elbows on the floor. Lock this position and hold for several seconds.
Ideally, muscle stretching should last about half an hour. But it is worth remembering that the success of such exercises is individual, because there are people who by nature have flexibility, and there are those for whom stretching and plasticity are the result of constant hard work. Do not immediately demand too much from yourself
If you have just begun to stretch, then the following helpful tips will help you. First, drive slowly, as jerking can cause injury. Secondly, during exercise, try to relax all the muscles of the body. For example, if you stretch the muscles of the legs, then the body, neck, arms should be relaxed - it will be much easier and less painful. Try to breathe deeply and evenly without holding your breath.